O’Hare CrossFit – CrossFit
Movement Prep
A.: Snatch Prep (No Measure)
Behind Neck Snatch Grip Push Press x 3 reps
OHS w/ pause x 3 reps
Hip Snatch x 3 reps
Snatch from above the knee x 3 reps
Power Snatch from Below Knee x 3 reps
Strength – Performance
B.: Metcon (Weight)
3 Position Snatch (Hip, Above knee, Below knee) (1+1+1) – 15 minutes of Work
Build Heavy Complex at 90% RPE then Hit 1 Rep x 3 Sets
Strength – Fitness
B.: Metcon (Weight)
Four Sets
Reverse Underhand Med Ball Toss x 4 reps
Rest 15 seconds
Stomach to Wall Handstand Hold x 20-40 seconds
Rest 15 seconds
Single Arm Farmer Carry x 50 ft
Rest 60-90 seconds
Conditioning – Performance
C.: Metcon (Time)
For Time:
21 Overhead Squat 115/75#
21 Pullups
15 Hang Power Snatch 115/75#
15 Box Jump over 24/20″
9 Squat Snatch 115/75#
9 Burpee Pullups
**Modifications
Pullups:
Kipping x 60s Amrap
Jumping Pullups**
Conditioning – Fitness
C.: Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 10 minutes
15/12 Cal Assault Bike
9 Box Jump over
6 Dumbbell Power Clean